Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Monday, Aug 23, Yard Pool
Warm-Up (1200-1600)
300-600 (100 free, 50 catch-up, 100 free, 50 3R arm- 3L arm)
Lanes 3-5 repeat the above.
300-600 (100 pull w/ paddles, 50 swim, 100 pull w/o paddles, 50 swim) x 2
~Everybody stop. Fins on~
200-300 (2 x 50 kick, 2 x (50 or 100 Kick)
100 backstroke drills (25 chg 6 / “L” drill / Kick streamline ½ then swim / swim with roll
Main (800-1200)
(4-6) x 50 Free. Think about streamline push-offs, reach and roll.
(2-3) x 100 descend. Maintain a good push-off and good stroke.
(4-6) x 50 Back or 25 Back/25 Free. May wear fins, if needed. Roll hips!
(2-3) x 100 Back or 25 Back/75 Free. No fins.
Cool-Down (200)
100 D/S by 25
100 Swim
Monday, Aug 23, Yard Pool
Warm-Up (1200-1600)
300-600 (100 free, 50 catch-up, 100 free, 50 3R arm- 3L arm)
Lanes 3-5 repeat the above.
300-600 (100 pull w/ paddles, 50 swim, 100 pull w/o paddles, 50 swim) x 2
~Everybody stop. Fins on~
200-300 (2 x 50 kick, 2 x (50 or 100 Kick)
100 backstroke drills (25 chg 6 / “L” drill / Kick streamline ½ then swim / swim with roll
Main (800-1200)
(4-6) x 50 Free. Think about streamline push-offs, reach and roll.
(2-3) x 100 descend. Maintain a good push-off and good stroke.
(4-6) x 50 Back or 25 Back/25 Free. May wear fins, if needed. Roll hips!
(2-3) x 100 Back or 25 Back/75 Free. No fins.
Cool-Down (200)
100 D/S by 25
100 Swim